Not all supplements are created equal — and the one you’re taking might not be giving you what you actually need.

A client came to me during pregnancy wanting to make sure her nutrition was on point before baby arrived. She was already eating well and taking a prenatal supplement — but when we looked at the label together, we realized something important: it was missing several key nutrients she needed the most.

And she's not alone. Many prenatal and postpartum supplements are under-dosed, missing critical nutrients, or include forms of vitamins that your body can’t even use effectively.

In this episode, I’m walking you through:

• The most common nutrient deficiencies during pregnancy and postpartum
• What to look for in a high-quality prenatal or postpartum supplement
• Why your energy, mood, recovery, and even milk supply could be affected by your supplement choice
• What I personally take and recommend for my clients
• When to consider a custom approach (like working with a dietitian)

Whether you’re pregnant, newly postpartum, or a few years into motherhood, this episode will help you make informed decisions that actually support your body’s needs.

• 📆 Join my free workshop on August 1st: From Exhausted to Energized Learn how to fuel your body, rebuild your strength, and finally feel like yourself again — with a realistic and supportive plan.
• 💊 Want personalized supplement support? I offer 1:1 coaching with very limited openings. Apply or reach out here: [Insert link]

📣 Ready to go deeper?

In my 8-week Strong, Nourished & Energized Mom Method, we cover core healing, energizing nutrition, and simple routines that actually fit your life. Join the free workshop for exclusive bonuses and $100 off enrollment — just for showing up live.

Disclaimer: The information shared in this episode is for educational purposes only and is not intended as medical advice. Always consult with your healthcare provider before starting any new supplement or nutrition plan, especially if you are pregnant, breastfeeding, or managing a medical condition.

Resources & Links: ✨ Join the Free Momma Wellness Hub where you will get nutrition tips, workouts, and more! ✨ Become an Insider and get the Weekly Newsletter! Get your free Balanced Plate Resource! ✨ Follow Val on Instagram for more tips! https://www.instagram.com/wellnessbyval_/

✨ Website: https://wellnessbyval.com/

➡️ Loved this episode? Share it with another mom who needs this info and leave a review—it helps more moms find the podcast!

💬 Got a question for the show?! Leave me a voice message here: SpeakPipe voice note at https://www.speakpipe.com/newsletter for a chance to have your question featured and answered on an episode of the Strong & Nourished Momma Podcast.

You’re going through the motions, checking the boxes, and still feel… off. You’re not broken — your body’s just trying to tell you something.

In this episode, we’re talking about the subtle (and not-so-subtle) signs your body is depleted and what it’s really asking for. From burnout to brain fog, cravings to crashes — these are the messages we often ignore until they scream at us. But you don’t have to wait for a breakdown to start healing.

What you’ll learn in this episode:

• The hidden signs your body is running on empty
• Why “just pushing through” is doing more harm than good
• What your cravings, fatigue, mood swings, and sleep struggles are trying to tell you
• Practical steps to support your energy, hormones, and healing (without a full lifestyle overhaul)

✨ Mentioned in this episode: → Join the From Exhausted to Energized Workshop (August 1st at 1PM MST) Save your seat at: wellnessbyval.com/workshop

→ Get on the waitlist for my signature 8-week program: The Strong, Nourished & Energized Mom Method You’ll learn how to rebuild your strength, restore your energy, and feel like YOU again — without burnout or rigid routines.

Resources & Links: ✨ Join the Free Momma Wellness Hub where you will get nutrition tips, workouts, and more! ✨ Become an Insider and get the Weekly Newsletter! Get your free Balanced Plate Resource! ✨ Follow Val on Instagram for more tips! https://www.instagram.com/wellnessbyval_/

✨ Website: https://wellnessbyval.com/

➡️ Loved this episode? Share it with another mom who needs this info and leave a review—it helps more moms find the podcast!

💬 Got a question for the show?! Leave me a voice message here: SpeakPipe voice note at https://www.speakpipe.com/newsletter for a chance to have your question featured and answered on an episode of the Strong & Nourished Momma Podcast.

You’ve probably heard that “just do some Kegels” or “crunches will fix it” when it comes to healing your core postpartum — but those old-school tips are missing some very important pieces.

In today’s episode, I’m joined by Dr. Jena Bradley, physical therapist, mom of four, and founder of Live Core Strong. We’re diving deep into postpartum fitness, core healing, and what it really takes to feel strong and confident in your body again — no matter how long it’s been since you had your baby.

We talk about:

✅ The biggest misconceptions about postpartum workouts ✅ What causes the “mom pooch” and how to actually heal it ✅ How core and pelvic floor healing changes after a C-section ✅ What to do if you're short on time but want to feel stronger ✅ How to know you're ready to return to exercise after birth ✅ Simple fitness tips you can start today (even with a newborn!)

Dr. Jena also shares her favorite advice for staying consistent, building a routine that works with motherhood, and taking the first step back into movement — even if you’re feeling overwhelmed or stuck.

✨ Mentioned in this episode:

💻 Free Workshop — From Exhausted to Energized Join me on August 1st at 1pm MST for a free workshop to help you fuel your body, heal your core, and feel strong again — without burnout or guessing. → Save your seat at wellnessbyval.com/workshop

How to Connect with Jena:

Resources & Links: ✨ Join the Free Momma Wellness Hub where you will get nutrition tips, workouts, and more! ✨ Become an Insider and get the Weekly Newsletter! Get your free Balanced Plate Resource! ✨ Follow Val on Instagram for more tips! https://www.instagram.com/wellnessbyval_/

✨ Website: https://wellnessbyval.com/

➡️ Loved this episode? Share it with another mom who needs this info and leave a review—it helps more moms find the podcast!

💬 Got a question for the show?! Leave me a voice message here: SpeakPipe voice note at https://www.speakpipe.com/newsletter for a chance to have your question featured and answered on an episode of the Strong & Nourished Momma Podcast.

Feeling depleted after baby — even though you’re “doing everything right”?

In today’s episode, I’m sharing the 3 postpartum nutrition shifts that helped me go from tired, under-fueled, and foggy… to feeling strong, energized, and like me again.

Because postpartum isn’t just about bouncing back — it’s about rebuilding. And nourishing your body well can change everything.

🎙️ In this episode, we cover:

• What I used to believe about postpartum nutrition vs. what I know now
• The 3 biggest shifts I made that truly helped:

1. Protein First — why it matters and how to fit it in
2. Balance Over Perfection — getting off the all-or-nothing train
3. Plant Foods with Purpose — variety, fiber, and antioxidants that support healing

✨ Mid-Episode Bonus:

If you're trying to understand your hormones postpartum or prep your body for future pregnancy, let me tell you about a tool I love: Mira.

Mira is a science-backed at-home hormone tracker that gives you actual lab-grade insight into your cycle — whether you're TTC or simply want to understand your body better.

Check it out and learn more at 👉 wellnessbyval.com/mira

💬 And for the first 3 women who purchase using my link, I’m offering a free 30-minute 1:1 coaching session to walk through your results together!

🎁 Free Workshop: From Exhausted to Energized

📅 August 1 @ 1pm MST via Zoom - sign up here: wellnessbyval.com/workshop

You’ll learn: ✅ What’s really driving your fatigue (hint: it’s not just sleep) ✅ How to fuel your body for more energy and strength ✅ The foundational strategies I use with clients to help them heal, build strength, and stop running on empty

Those who sign up will also get: ✨ Early access to my signature 8-week program ✨ $100 off enrollment ✨ Exclusive fast-action bonuses

Work with me 1:1 or learn more: wellnessbyval.com

Resources & Links: ✨ Join the Free Momma Wellness Hub where you will get nutrition tips, workouts, and more! ✨ Become an Insider and get the Weekly Newsletter! Get your free Balanced Plate Resource! ✨ Follow Val on Instagram for more tips! https://www.instagram.com/wellnessbyval_/

✨ Website: https://wellnessbyval.com/

➡️ Loved this episode? Share it with another mom who needs this info and leave a review—it helps more moms find the podcast!

💬 Got a question for the show?! Leave me a voice message here: SpeakPipe voice note at https://www.speakpipe.com/newsletter for a chance to have your question featured and answered on an episode of the Strong & Nourished Momma Podcast.

Imagine trying to build a house on a cracked foundation. No matter how pretty or strong it looks on the outside — over time, things begin to break down. That’s exactly what happens when you jump back into exercise postpartum without healing your core and pelvic floor first.

In this episode, I’m pulling back the curtain on what most postpartum workouts miss — and how to truly rebuild your core from the inside out. We’re talking about the real reasons you feel weak, tired, or like your body just isn’t “bouncing back” (hint: it’s not just about sleep or crunches).

I’m inviting you to join me live for my free workshop: ✨ From Exhausted to Energized — August 1st @ 1pm MST This 60-minute live workshop will walk you through:

• Why you’re so tired (and it’s not just the baby)
• 3 keys to lasting energy & strength postpartum
• How to heal your core + fuel your body the right way

🎁 Those who sign up will get exclusive early access to my new 8-week program + $100 off and surprise bonuses! ✅ Save your seat now → wellnessbyval.com/workshop

Resources & Links: ✨ Join the Free Momma Wellness Hub where you will get nutrition tips, workouts, and more! ✨ Become an Insider and get the Weekly Newsletter! Get your free Balanced Plate Resource! ✨ Follow Val on Instagram for more tips! https://www.instagram.com/wellnessbyval_/

✨ Website: https://wellnessbyval.com/

➡️ Loved this episode? Share it with another mom who needs this info and leave a review—it helps more moms find the podcast!

💬 Got a question for the show?! Leave me a voice message here: SpeakPipe voice note at https://www.speakpipe.com/newsletter for a chance to have your question featured and answered on an episode of the Strong & Nourished Momma Podcast.

Are you constantly exhausted — no matter how much coffee you drink or how early you go to bed? Are you doing “everything right” when it comes to eating healthy… but still struggling with cravings, low energy, and stubborn weight that won’t budge?

You might not be eating enough. And you’re not alone.

In this episode of The Strong & Nourished Momma, I’m breaking down one of the most common — and most overlooked — postpartum nutrition mistakes moms are making: under-fueling.

🎧 Don’t miss this one if you want to:

• Feel more energized throughout the day
• Support your hormone health and metabolism
• Heal your core and pelvic floor more effectively
• Stop feeling like you’re running on fumes — and finally feel like you again

Ready to learn how to actually fuel your body and feel better this summer?

Join me August 1st @ 1PM MST for a free live workshop where I’ll show you:

• How to balance your meals (without counting or stressing)
• Why under-eating keeps you stuck in survival mode
• Simple shifts to boost energy, support healing, and stop the fatigue cycle

Register now: wellnessbyval.com/workshop

💡 When you sign up, you’ll get early access to exclusive bonuses and my new postpartum wellness program — just for attendees!

Resources & Links: ✨ Join the Free Momma Wellness Hub where you will get nutrition tips, workouts, and more! ✨ Become an Insider and get the Weekly Newsletter! Get your free Balanced Plate Resource! ✨ Follow Val on Instagram for more tips! https://www.instagram.com/wellnessbyval_/

✨ Website: https://wellnessbyval.com/

➡️ Loved this episode? Share it with another mom who needs this info and leave a review—it helps more moms find the podcast!

💬 Got a question for the show?! Leave me a voice message here: SpeakPipe voice note at https://www.speakpipe.com/newsletter for a chance to have your question featured and answered on an episode of the Strong & Nourished Momma Podcast.

☀️ It’s officially summer — and while that can mean more sunshine and family fun, it also brings schedule changes, late nights, and sometimes… chaos. In today’s episode, I’m diving into three simple, healthy habits to help you feel strong, nourished, and energized all summer long.

You’ll hear about: ✅ A real client story and how we built a sustainable summer routine ✅ How to shift your mindset when summer throws off your schedule ✅ Quick, energizing meal ideas (no overthinking or long cook times!) ✅ Smart ways to boost your energy naturally (no more caffeine chasing) ✅ Easy-to-stick-with routines that work even with kids at home

🎯 PLUS: How to pull it all together with support inside the 21-Day Summer Reset Challenge — happening now through the month of June!

📲 Grab My FREE Travel Nutrition Checklist: https://wellnessbyval.kit.com/travel

Perfect for your next road trip or vacay! 👉 https://wellnessbyval.kit.com/travel

💪 Join the 21-Day Summer Reset Challenge: You’ve got until June 6 to sign up and save $100! Get 9 at-home workouts, 30+ protein-packed recipes, supplement support, and weekly coaching inside a private community. 👉 wellnessbyval.com/summer

🚨 Coming Soon: The New Postpartum Program Launching August 4th — this isn’t just core healing. It’s real-life nutrition, energy support, safe fat loss, workouts you can actually do at home, and mindset tools for busy moms. Want early access? Sign up to get more info and save the date for the FREE Exhausted to Energized Workshop on 8/1!

Resources & Links: ✨ Join the Free Momma Wellness Hub where you will get nutrition tips, workouts, and more! ✨ Become an Insider and get the Weekly Newsletter! ✨ Follow Val on Instagram for more tips! @wellnessbyval_

➡️ Loved this episode? Share it with another mom who needs this info and leave a review—it helps more moms find the podcast!

👉🏽 Have a question about nutrition, fitness, or overall wellness as a postpartum mom? I’d love to hear from you! Leave me a SpeakPipe voice note at https://www.speakpipe.com/newsletter for a chance to have your question featured and answered on an episode of the Strong & Nourished Momma Podcast.

Happy Memorial Day, Momma!

If your summer is already feeling like a whirlwind of snacks, sunscreen, and nonstop schedules—you’re not alone. In today’s episode, we’re diving into how to stay consistent with your health goals this summer without burnout, guilt, or rigid routines.

Whether you’re road-tripping with the kids, juggling camp drop-offs, or just trying to keep everyone fed and semi-sane—this episode gives you the mindset and strategies you need to take care of yourself, too.

You’ll learn:

• ✅ Why it’s normal to feel off-track when summer routines shift
• ✅ The #1 mindset shift that helps you ditch “all or nothing” thinking
• ✅ 3 realistic strategies to support your health goals this summer (no crazy plans or meal overhauls required!)
• ✅ How to give yourself grace while still staying grounded

This is your reminder that you don’t need to do everything perfectly—you just need to keep showing up for yourself in small, powerful ways. 💛

Resources & Links: ✨ Join the Free Momma Wellness Hub where you will get nutrition tips, workouts, and more! ✨ Become an Insider and get the Weekly Newsletter! Get your free Balanced Plate Resource! ✨ Follow Val on Instagram for more tips! https://www.instagram.com/wellnessbyval_/

✨ Website: https://wellnessbyval.com/

➡️ Loved this episode? Share it with another mom who needs this info and leave a review—it helps more moms find the podcast!

💬 Got a question for the show?! Leave me a voice message here: SpeakPipe voice note at https://www.speakpipe.com/newsletter for a chance to have your question featured and answered on an episode of the Strong & Nourished Momma Podcast.